White Rice vs Brown Rice Nutrition
By Healthcyre.com
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While brown rice vs white rice both have a high carbohydrate content, brown rice is more nutritious. Studies show that incorporating healthy grains such as brown rice into your diet can help reduce cholesterol levels and lower the risk of heart disease, stroke, and type 2 diabetes.
The following nutritional data is based on a 1/3 cup serving size of cooked rice. The Department of Agriculture’s National Nutrient Database’s average nutrition data for long-grain white rice, as reported by Trusted Source, provides the basis for the nutritional analysis of white rice. The brown rice breakdown is based on 1/3 cup of cooked long-grain brown rice from Trusted Source.
The exact nutritional breakdown varies by manufacturer. Manufacturers are responsible for providing accurate nutritional and ingredient information.
Comparing Nutritional Profiles: Brown Rice vs. White Rice”
Here are a few key differences between white and brown rice. The exact nutritional components will vary depending on the rice manufacturer, so be sure to read the food label on any rice that you buy.
Fiber
In general, brown rice has more fiber than white rice. Generally, it has 1 to 3 grams more fiber than an equivalent amount of white rice.
While fiber’s primary use is in treating constipation, it also has a number of other health advantages. It can assist you in:
- Feeling comfortable more quickly, which can help with controlling weight,
- Lower your cholesterol
- Regulate your blood sugar levels to lower your chance of developing diabetes and heart problems
- Hydrate the microorganisms in your stomach
Men under 50 normally need 38 g of fiber per day, whereas men 51 years of age or older generally require 30 g.
Typically, women under 50 require 25 g daily, while those 51 years of age or older require 21 g.
If you’re not sure how much fiber you should be eating each day, see your doctor. The recommended quantity of fiber depends on several factors, such as age and calorie consumption.
Manganese
Manganese is a crucial mineral that is necessary for the synthesis of energy and the proper functioning of vitamins and minerals. Brown rice is a better source of this mineral than white rice.
Selenium
Selenium is another vital mineral that helps strengthen the immune system, supports the production of thyroid hormone, and provides antioxidant protection. Brown rice, which is high in vitamin E, is an excellent source of selenium and has been shown to aid in cancer prevention.
Magnesium
Magnesium is yet another mineral that is abundant in brown rice but not in white rice. A half-cup serving of cooked brown rice can provide about 11% of the daily recommended intake of magnesium.
- Magnesium is required for various vital functions, such as:
- Bleeding, the contraction of muscles, cellular synthesis, and bone formation
Age and sex define how much of that important vitamin should be consumed daily. Pregnant or lactating women usually need a greater daily intake. An adult typically requires 270–400 milligrams per day.
Folate
White rice improved with folate is a good source of this nutrient. About half of your daily necessary amount of folate, or 195–222 micrograms (mcg), may be found in an average 1-cup meal.
Your body uses folate to produce DNA and other genetic material. Cell division is also supported by it. While folate is a necessary vitamin for all individuals, it is particularly important for women who are pregnant or intend to become pregnant.
For most individuals, 400 mcg is the recommended daily valueTrusted Source. 600 mcg should be consumed by pregnant women, and 500 mcg should be given to nursing women.
Amount of carbs in Rice
Brown rice
Total carbs: 52 grams (one cup of cooked rice)
Brown rice is often preferred over other types of rice in many health food circles due to its higher nutritional value. Unlike white rice, brown rice is a full grain that contains more fiber. It is an excellent source of selenium and magnesium as well. The flavor of brown rice can range from nutty to fragrant or sweet, depending on the variety.
Dietary fiber is believed to help lower cholesterol and prevent cardiovascular disease, as per a trusted source. According to a 2021 study, it may also help reduce the risk of type 2 diabetes.
However, it’s not clear whether brown rice and white rice have the same positive health impacts. For example, researchers at a trusted source studied individuals with type 2 diabetes and prediabetes who consumed brown rice.
White rice
Total carbs: 53 grams (one cup, short-grain, cooked)
53 grams of total carbohydrates (one cup of cooked short grains)
Perhaps the most commonly used variety of rice is white rice, which is also the most popular. White rice loses part of its fiber, vitamins, and minerals during processing. However, certain varieties of white rice have been enhanced with extra nutrients. Overall, people continue to choose it.
Nutrients included in one cup of cooked enhanced white rice include Trusted Source:
15% of the daily value (DV) is folate.
14% of the DV is selenium.
Vitamin B5 (pantothenic acid): 8% of the DV
Iron: 8% of the Daily Value
Which type of rice is higher in fiber?
- Brown rice retains its bran and germ layers, making it higher in fiber compared to white rice.
Which type of rice has a lower glycemic index?
- Brown rice has a lower glycemic index than white rice, leading to more stable blood sugar levels.
Which rice is more nutritious overall?
- Brown rice is more nutritious overall, as it retains its bran and germ layers, providing higher levels of fiber, vitamins, and minerals compared to white rice.
What are the health benefits of brown rice?
- Brown rice offers numerous health benefits, including improved heart health, better digestion, and a reduced risk of chronic diseases like diabetes and stroke, due to its higher nutrient content and lower glycemic index.
Is white rice completely devoid of nutrients?
- While white rice lacks significant amounts of fiber, vitamins, and minerals compared to brown rice, it still provides some energy and small amounts of nutrients. However, its nutrient content is significantly lower than that of brown rice.
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